10 AMAZING AVOCADO RECIPES

xangrace
Mar 2, 2020
2 min read

Updated: Mar 7, 2020

I am obsessed with avocados. I cannot get enough of this delicious, vibrant and healthy fruit. Avocados are bursting with protein, omega 3 fatty acids and twenty essential nutrients such as potassium, (more than a banana) Vitamin E and various B vitamins, including folic acid. They are also quite high in fat, however the good news is that it is the good kind, monounsaturated fats.

So how did this rather unglamorous fruit best known for being the supporting act to a prawn cocktail at a 70's dinner party, become such a hit with the clean eating brigade.

History

Avocados are native to Central and South America and did not appear in the UK until the mid-1900s. They are now commercially produced in the US, Caribbean, Mexico, Brazil, Israel and Australia. Sadly the climate restricts avocados from being grown in the UK.

Health benefits

The guidance around the types of fat we should be consuming for a healthy diet is ever changing. Currently, it is recommended that we choose unsaturated fats such as monounsaturated fat (like that found in avocados) as they are supposedly better for heart health than saturated fat.

Research suggests that monounsaturated fat helps to protect against heart disease and lowers blood pressure. The oils provided by an avocado include oleic acid and linoleic acid and are therefore recommended as part of a balanced diet to prevent high cholesterol.

There is no doubt that the calorie content of avocados is greater than other fruits and vegetables. One small study has shown the fat content of avocados can lead to feelings of satiety which can help with appetite regulation.

However, as research has developed, the avocado has been commended as a good example of a nutrient dense food. Alongside the benefits outlined above, they are a rich source of antioxidant vitamin E, plus a group of carotenes which are thought to help keep the eyes healthy.

Avocados are best eaten when they are perfectly ripe. To achieve this, leave them at room temperature for anything up to a week and feel them gently from time to time. When ripe, avocados should feel slightly soft when you apply some pressure. A firm avocado will ripen in a paper bag over a couple of days or by putting them next to a banana in the fruit bowl. Avocados should not be put in the fridge until they are ripe. Once opened, you can squeeze lemon juice on the flesh to protect it from browning.Avoid those which are overripe with brown, fibrous flesh as it will taste bitter and mushy and is an indication of rot.

Please visit my Recipe Page of the Website and you can see 10 fantastic recipes for avocados. Experiment and see which ones you like.